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Health Benefits of Yams and Sweet Potatoes

Yams and Sweet Potatoes – Yummy AND Healthy!

Rich in antioxidants such as carotenoids, cyanidins and peonidins, these delicious root vegetables have the ability to help lower the risk of heavy metals and oxygen free radicals. They can lower the potential risk of heavy metal residues such as small amounts of mercury, lead, cadmium, or arsenic in your diet and environment. And though they are a sweet starchy vegetable, they actually help lower blood sugar even in people with type 2 diabetes. But they have to be eaten whole to get this effect since it is their high fiber content that lowers blood sugar.  They also offer resin glycosides called batalins, which have antibacterial and anti-fungal properties. Some varieties of these root vegetables are so sweet they are almost like dessert. And the great news is that they are good for you. But as we approach the holiday season, make sure you serve them up without the marshmallows on top of the baked sweet potato casserole.

Yummy Yam Bisque

a-1024x1024Want a great cold soup for the holidays or just a delicious soup for any day of the week? This soup is not only delicious, it’s really good for you.

  • 1 1/2 cups yam juice (about 2 large yams)
  • 1 cup almond, oat, hemp, or rice milk
  • 1 avocado, peeled and seeded
  • 1/4 cup red onion, chopped
  • 1 tsp. nutmeg
  • 1/4 tsp. cinnamon
  • 1/4 tsp. ground allspice
  • 1/4 tsp. ground mace
  • 1/4 tsp. cardamom

Juice about two large yams to yield about 1 1/2 cup of yam juice.  Let the juice sit in a large measuring cup or bowl until the starch settles to the bottom. It will look thick and white.  This should take about an hour.  Pour off the clear juice, but not the starch, as this will make the soup gritty. Pour the yam juice and milk in a blender.  Add the onion and avocado and blend until smooth.  Add the spices and blend until smooth.

Serves 2

From The Juice Lady’s Turbo Diet


  1. david mccoy

    what is the difference between yams and sweet potatoes?. whitch one is better for me?

    • They are both about the same, except the purple sweet potato is the most nutritious. Yams are sweeter than sweet potatoes.


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